CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 07-24-2020, 07:29 AM   #13661
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,175
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

5 sets of:
Goblet Squats x 5 reps 60# DB
60 seconds rest
KB Bench Press x 5 reps 53# KBs
60 seconds rest
Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike-15 calories
Single Arm Carry Around Building/Switch arm and Repeat 72# KB
4 rounds
12:38

Banded Hip Stretches

Bill-JT used to call my muscle ups my superpower. His was deadlifting.
__________________
53/5'11"/165
  Reply With Quote
Old 07-24-2020, 05:43 PM   #13662
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,692
Re: Over 50 Crossfitters Sign In

Nice Tim!! I miss JT! Great work!

1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 105 lbs
3 Shoulder Press @ 120 lbs
1 Shoulder Press @ 135 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

65 Push ups (35, 20, 10)
__________________
Bill Hoogsteden (M/63/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 07-26-2020, 09:14 AM   #13663
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,175
Re: Over 50 Crossfitters Sign In

Me too Bill.

Yesterday
Bouldered at Rock Mill with Kent. Didnít send much new. A couple of purples. Repeated several problems from Wednesday.

Today (7/26/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Kickstand Trapbar Deadlift x 3 reps each leg 4 sets at 145 and 4 sets at 165#
30 seconds rest
KB Press x 3 reps 4 sets at 35 and 4 sets at 44# KBs
30 seconds rest
Supinated Pull up x 3 reps + 20#
30 seconds rest

Echo Bike
(12 seconds work + 48 seconds rest) x 10
60 calories

Banded Hip Stretches
Worked in 5 ring muscle ups
__________________
53/5'11"/165
  Reply With Quote
Old 07-26-2020, 05:38 PM   #13664
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,692
Re: Over 50 Crossfitters Sign In

Good work Tim!

1.52 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS

Shoulder Press : 3-3-3-3-3-3-3 :
3 Shoulder Press @ 45 lbs
3 Shoulder Press @ 65 lbs
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
3 Shoulder Press @ 115 lbs
3 Shoulder Press @ 125 lbs

65 Push ups (35, 20, 10)
__________________
Bill Hoogsteden (M/63/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 07-28-2020, 08:14 AM   #13665
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,175
Re: Over 50 Crossfitters Sign In

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

10 Turkish Get Ups (5 each side) 53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
10 push ups 3-4
10 push ups 4-5
Rest 5-6
5 times through

5 x 5 goblet squats on the 2 minutes. 53#

A few additional PT exercises.

Yesterday I completed the Functional Movement Screen at POP. The physical therapist (Tim) took me through 7 tests. He said I scored very high but found some deficits. My calves are very tight. He gave me exercises to complete and will work on them when I visit. He also gave me some shoulder exercises to do. Additionally, he suggested doing doing the Paloff Press for rotational strength. We also talked a lot about people in the field and his biggest influencers. We read a lot of the same books and articles. It was a good experience and will have it completed yearly. I could do it myself now but having that trained eye is always helpful.
__________________
53/5'11"/165
  Reply With Quote
Old 07-28-2020, 06:46 PM   #13666
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,692
Re: Over 50 Crossfitters Sign In

Tim that sounds like a great experience!!

1.14 mi Dog (and grandkid) walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet
5 Back Squats @ 255 lbs
3 Back Squats @ 290 lbs
10 Back Squats @ 325 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

86 Push Ups (26, 20, 20, 20)
__________________
Bill Hoogsteden (M/63/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 07-31-2020, 06:00 AM   #13667
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,175
Re: Over 50 Crossfitters Sign In

7/30/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Back Squat 95, 105, 115#
One-Armed Floor Press 53, 62, 62#
Ring Pull Up 10#
Ab Wheel

Rogue Echo Bike
10 calories :36
20 calories 2:43
30 calories 5:44
20 calories 8:05
10 calories 9:41
1 minute rest between efforts

Banded Hip Stretches

I back squated today. Felt good. Although not even close to 290#!
__________________
53/5'11"/165
  Reply With Quote
Old 07-31-2020, 08:16 AM   #13668
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,175
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Modified Sumo Deadlift x 5 reps 155, 165, 175, 175, 175#
60 seconds rest
Ring Muscle Ups x 3 reps
60 seconds rest

Sprints Conditioning After a Lift (Weíll see how the back handles this.)
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
__________________
53/5'11"/165
  Reply With Quote
Old 08-03-2020, 12:30 PM   #13669
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,175
Re: Over 50 Crossfitters Sign In

Saturday, August 1, 2020
Bouldered at Rock Mill with Kent.

Monday, August 3, 2020
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Back Squat 95, 115, 135#
KB Bench Press 53# KBs
Ring Row +20#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:23

Banded Hip Stretches
Calf Mobility Work
__________________
53/5'11"/165
  Reply With Quote
Old 08-04-2020, 08:48 AM   #13670
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,175
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Single-leg Deadlift x 5 reps each leg 50, 50, 70, 70, 70#
60 seconds rest
Hanging Band Press (using PVC) x 5 reps 60#
60 seconds rest
Neutral Grip Pull Up x 5 reps +20, 15, 10, 5, 0#
60 seconds rest

Sprints Conditioning After a Lift
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches
__________________
53/5'11"/165
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Sign this guy up for CF John Tuitele Equipment 5 05-27-2014 06:16 PM
Roadside Sign ideas Jennie Yundt Running a CrossFit Facility 8 07-06-2008 04:00 PM
AF Equipment Newsletter Sign-up Jon Gilson Equipment 0 04-27-2007 11:36 AM
Is this a sign of supercompensation? Stephen Kichuk Fitness 4 02-01-2007 06:24 PM
CrossFit Ann Arbor's New Sign Douglas Chapman Running a CrossFit Facility 6 11-26-2006 04:22 PM


All times are GMT -7. The time now is 06:29 AM.


CrossFit is a registered trademark of CrossFit Inc.